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Ashtanga Yoga As Taught by Shri K. Pattabhi Jois Copyright ©2000 by Larry Schultz
y Ashtanga Yoga as taught by Shri K. Pattabhi Jois y Shri K. Pattabhi Jois Do your practice and all is coming (Guruji) To my guru and my inspiration I dedicate this book. Larry Schultz San Francisco, Califórnia, 1999 Ashtanga Ashtanga Yoga as taught by shri k. pattabhi jois Copyright ©2000 By Larry Schultz All rights reserved. No part of this work may be reprinted without the written permission of the author. Published by Nauli Press San Francisco, CA Cover and graphic design: Maurício Wolff graphics by: Maurício Wolff & Karin Heuser Photos by: Ro Reitz, Camila Reitz Asanas: Pedro Kupfer, Karin Heuser, Larry Schultz y I would like to express my deepest gratitude to Bob Weir of the Grateful Dead. His faithful support and teachings helped make this manual possible. forward wenty years ago Ashtanga yoga was very much a fringe the past 5,000 years Ashtanga yoga has existed as an oral tradition, activity. Our small, dedicated group of students in so when beginning students asked for a practice guide we would TEncinitas, California were mostly young, hippie types hand them a piece of paper with stick figures of the first series with little money and few material possessions. We did have one postures. Larry gave Bob Weir such a sheet of paper a couple of precious thing – Ashtanga practice, which we all knew was very years ago, to which Bob responded, “You’ve got to be kidding. I powerful and deeply transformative. Practicing together created a need a manual.” unique and magical bond, a real sense of family. -
Bye/Bye Bunions!
{ ASANA SOLUTIONS } Bye/Bye Bunions! By addt'ng a feW foot strengtheners to your asana routt'ne,you can ease the pat'n caused by bunt'ons or prevent them from developt'ng t'n the fi'rst place. By DOUG KELLER Abunion is an all'too'common foot problem that can easily develop into a painful deforrnity ifleft unchecked. Medical science treats bunions as a progressive disorder and cites hereditary factors as the main culprit. Eut trom a more holistic perspective, constrictive shoes, coupled vvith the fact that we rarely stretch, massage, or otherwise properly exercise our feet, are also contributing factors. The good news is that a few warm 'ups and exercises for the feet, along with targeted yoga poses, can slow the progression of bunions caused by hereditary factors, and even halt the formation ofbunions resulting trom neglect and ilHitting shoes. Even if you don't have bunions, these exercises will reduce soreness and fatigue, and keep your feet healthy and strong. HOW BUNIONS DEVELOP head ofthe metatarsal. This is usually partly hereditary: the head of the meta' A bunion (or prominent, bony bump) accompanied by the collapse of the inner tarsal bone of the big toe can be unusu' most often develops from a "zigzag" of arch ofthe foot. Each problem amplifies ally rounded or convex, which makes it the bones at the ball ofthe big toe: the the other: the collapse of the arch aceeIer' more likely that the toe will slide on its big toe "zigs" in toward the other toes, ates the formation of the bunion, while surface to turn in. -
FIND YOGA OM at HOME … Ashtanga First Series Asanas
FIND YOGA OM AT HOME … Ashtanga First Series Asanas Hi Brussels Yoga Loft Yogis, This document contains all the asanas of the Full Primary Series of Ashtanga. These asanas are the basis of many of our classes such as the ashtanga first series (short), the gentle flow, the Ashtanga+ and others. Maybe these images will help you in your home practice. As always in any of our yoga classes please make sure that you listen carefully to your body. Yoga is not about pushing yourself into positions that do not feel right not is it about achieving something. Yoga is about letting go, listening to what your body tells you feels good and allowing only that to happen, nothing more. You have no goal, nothing to prove, no-one to impress. All you look for is to ensure that your muscles stay healthy and fit, that you breathe with full intention and intensity and enjoy your practice. No need to stress !! Barbara and I hope that this guide is useluf and that you will enjoy it often during the self isolation. Barbara and Marc Please note that all images are our copyright and that you may not replicate or duplicate them without our prior written approval. 1 All images are copyright of The Brussels Yoga Loft A FEW SANSKRIT WORDS … Sanskrit Counting/Poses for Surya Namaskar A 1 ekam urdhva hastasana upward salute inhale 2 dve uttanasana forward fold exhale 3 trīṇi ardha uttanasana spine extension inhale 4 catvāri chaturanga dandasana plank to low plank exhale 5 pañca urdhva mukha svanasana upward facing dag inhale 6 ṣaṭ adho mukha svanasana downward facing -
Teacher Feature and Ashtanga Yoga Standing Poses by Caroline
TEACHER OF THE MONTH I’ve been practicing and teaching Ashtanga yoga for almost 20 years and have taught workshops, retreats and teacher trainings across the world. I started teaching workshops internationally in Caroline 2002 and taught workshops in Vienna, Prague, Amsterdam, Edinburgh, the UK, Barcelona, Singapore, Bangkok, Kenya and other locations around the world. The first yoga retreat I lead was Klebl a yoga safari retreat in Tanzania. Additionally, I led yoga retreats in Ibiza and Bali. When yoga centres requested I teach yoga teacher training courses, I developed a week-long program, which I taught in South Africa, Jakarta, Dubai and Kuala Lumpur. In 2008, I developed 200 and 500-hour yoga teacher training programs, which meet the international yoga teacher training standards of the yoga alliance. I conducted my first yoga teacher training retreat in Bali. Since this course was a wonderful success, I continued teaching yoga teacher training programs in Bali, Costa Rica, Hawaii, Brazil, Jamaica, Greece, Italy, India, Mexico, San Francisco, Chicago and Los Angeles. My yoga teacher trainings are open to yoga teachers, aspiring teachers and to those who would like to learn Ashtanga yoga or improve their yoga practice. I’ve trained over 200 yoga teachers in Los Angeles, in addition to the 250 yoga teachers I trained on retreat courses. Graduates of my courses teach yoga all over the world. I teach Ashtanga yoga, a Vinyasa based yoga asana practice, which includes hundreds of yoga poses that are divided into the primary, intermediate and advanced series. Vinyasa are breath-initiated movements, which connect one pose to the next. -
Half Primary Series Cheat Sheet
Ashtanga Yoga Half Primary Series Sun Salutations www.merchantcityyoga.com Surya Namaskara A (3 times) Surya Namaskara B (3 times) Standing Sequence T T T Padangushtasana Pada Hastasana Utthita Trikonasana Parivrta Trikonasana Utthita Parshvakonasana Parivrta Parshvakonasana Prasarita Padottanasana A Prasarita Padottanasana B (Hold big toes) (Hands under feet) 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L 5 breaths R ~ L 5 breaths 5 breaths 5 breaths 5 breaths Drishti hand Drishti hand Drishti hand Drishti hand Drishti nose Drishti nose Drishti nose Drishti nose T T V V V Prasarita Padottanasana C Prasarita Padottanasana D Parshvottanasana Utthita Hasta Padangushtasana Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B 5 breaths 5 breaths (Hands in reverse prayer) 5 breaths each position R ~ L Padmottanasana 5 breaths 5 breaths R ~ L 5 breaths L ~ R Drishti nose Drishti nose 5 breaths R ~ L Drishti toes, out to the side (Half lotus) Drishti thumbs Drishti thumbs Drishti hand Drishti nose 5 breaths R ~ L Drishti nose T Top of mat V Vinyasa © Merchant City Yoga 2020 (Half) Primary Series V V V V Dandasana Pashimottanasana A Pashimottanasana B Pashimottanasana C Purvottanasana Ardha Baddha Padma Triang Mukha Ekapada 5 breaths (Hold big toes) (Hold outside of feet) (Hold wrist beyond feet) 5 breaths Pashimottanasana Pashimottanasana Drishti toes 5 breaths 5 breaths 5 breaths Drishti nose or 3rd eye 5 breaths R ~ L 5 breaths R ~ L Drishti toes Drishti toes Drishti toes Drishti toes Drishti toes V V V V V V V V Janushirshasana A Janushirshasana -
!SHTANGA 9OGA AS TAUGHT BY 3HRI + 0ATTABHI *OIS Y
y !SHTANGA9OGA ASTAUGHTBY3HRI+0ATTABHI*OIS y 3HRI+0ATTABHI*OIS $OYOURPRACTICEANDALLISCOMING 'URUJI 4OMYGURUANDMYINSPIRATION )DEDICATETHISBOOK ,ARRY3CHULTZ 3AN&RANCISCO #ALIFRNIA Ashtanga Ashtanga Yoga as taught by shri k. pattabhi jois Copyright ©2000 By Larry Schultz All rights reserved. No part of this work may be reprinted without the written permission of the author. Published by Nauli Press San Francisco, CA Cover and graphic design: Maurício Wolff graphics by: Maurício Wolff & Karin Heuser Photos by: Ro Reitz, Camila Reitz Asanas: Pedro Kupfer, Karin Heuser, Larry Schultz y )WOULDLIKETOEXPRESS MYDEEPESTGRATITUDETO"OB 7EIROFTHE'RATEFUL$EAD (ISFAITHFULSUPPORTAND TEACHINGSHELPEDMAKETHIS MANUALPOSSIBLE forward WENTYYEARSAGO!SHTANGAYOGAWASVERYMUCHAFRINGE THEPAST YEARS!SHTANGAYOGAHASEXISTEDASANORALTRADITION ACTIVITY /UR SMALL DEDICATED GROUP OF STUDENTS IN SOWHENBEGINNINGSTUDENTSASKEDFORAPRACTICEGUIDEWEWOULD 4%NCINITAS #ALIFORNIA WERE MOSTLY YOUNG HIPPIE TYPES HANDTHEMAPIECEOFPAPERWITHSTICKlGURESOFTHElRSTSERIES WITHLITTLEMONEYANDFEWMATERIALPOSSESSIONS7EDIDHAVEONE POSTURES,ARRYGAVE"OB7EIRSUCHASHEETOFPAPERACOUPLEOF PRECIOUSTHINGn!SHTANGAPRACTICE WHICHWEALLKNEWWASVERY YEARSAGO TOWHICH"OBRESPONDED h9OUVEGOTTOBEKIDDING) POWERFULANDDEEPLYTRANSFORMATIVE0RACTICINGTOGETHERCREATEDA NEEDAMANUALv UNIQUEANDMAGICALBOND AREALSENSEOFFAMILY 4HUSBEGAN,ARRYSPROCESSOFCREATINGTHISMANUAL WHICHHASNOW /VER THE YEARS THE !SHTANGA FAMILY HAS GROWN CONSIDERABLY BEEN COMPLETED WITH THE HELP OF SEVERAL FRIENDS .OW HAPPILY THROUGHOUT THE WORLD AND )VE HAD THE -
Folding Into Fall: How to Sequence a Forward Bend Practice the Key Elements of Forward Bending
Folding into Fall: How to Sequence a Forward Bend Practice Just as trees are stripped of their leaves in Autumn, so too can we be stripped of all that is covering up our authentic selves—to let go of that which is no longer useful and go forward, to discover and unabashedly embrace what we truly feel passionate about. One of the ways we are able to bare our authentic selves is to move inward. Forward bends are the pinnacle poses of self-reflection. Forward bends are the pinnacle poses of self-reflection. Practicing and finding comfort maintaining a forward bend takes time and patience. As you move into a forward bend, your head is last to go, finally bowing down toward the body or the floor, drawing your attention away from the busy world around you. In fact, without being prompted, many students naturally close their eyes in forward bends to turn their attention inward even more, perhaps further revealing the introspective effect of these poses. Yoga teachers who are interested in teaching forward bend practices can utilize the following tips to enhance their sequencing skills and to bring students deeper into the reflective practice of folding forward. As a yoga student, you can use these same steps to help structure your home practice and to safely explore calming, grounding poses that help you to slow down and turn away from the hustle and bustle of the external world. The Key Elements of Forward Bending Exploring the Anterior Tilt There are a few important aspects of alignment that should be addressed when sequencing toward forward bends. -
Ashtanga Vinyasa Yoga
Om / Vande Gurunam charanaravinde / Sandarshita svatmasukuvabodhe / Nishreyase NaradaYoga ASHTANGA VINYASA YOGA jangalikayamane / Samsara halahala Integrale Yogaschule mohashantyai / Abahu Purushakaram / Ralph Otto Primary Series - Yoga Chikitsa (Yoga therapy) Shankhacakrsi dahrinam / Sahasra sirasam www.naradayoga.com Opening Mantra svetam / Pranamami patanjalim / Om Suryanamaskara A - 9 Vinyasas - 5 Times 1.IN Urdhva 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Urdhva Mukha 6. EX Adho Mukha 7. IN Uttanasana B 8. EX Uttanasana 9. IN Urdhva EX Samasthitihi Vrikasana Dandasana Shvanasana Shvanasana Vrikasana Suryanamaskara B - 17 Vinyasas - 5 Times 1. IN Utkatasana 2. EX Uttanasana 3. IN Uttanasana B 4. EX Chaturanga 5. IN Urdhva Mukha 6. EX Adho Mukha 7. IN Virabhadrasana 8. EX Chaturanga 9. IN Urdhva Mukha 10. EX Adho Mukha 11. IN Virabhadrasana Dandasana Shvanasana Shvanasana Dandasana Shvanasana Shvanasana 12. EX Chaturanga 13. IN Urdhva Mukha 14. EX Adho Mukha 15. IN Uttanasana B 16. EX Uttanasana 17. IN Utkatasana EX Samasthitihi Dandasana Shvanasana Fundamental Asanas Padangusthasana Padahastasana Utthita Trikonasana Paravritta Utthita Paravritta Prasarita Prasarita Prasarita Prasarita Parshvottanasana Trikonasana Pasvakonasana Pasvakonasana Padottanasana A Padottanasana B Padottanasana C Padottanasana D Primary Series - Yoga Chikitsa Vinyasa IN EX IN IN EX Utthita Hasta Utthita Parsvasahita Padangusthasana Ardha Baddha Utkatasana Virabhadrasana A Virabhadrasana B Padmottanasana Sitting Asanas Dandasana Paschimattanasana -
Yoga Levels 1&2
WITOLD FITZ-SIMON [email protected] THE CRAFT OF LIVING witoldfitzimon.com Wednesday, January 27th, 2020 - Levels 1&2 Yoga SACrum and scapula, widening the fabric of the (lower) back Constructive Rest with knee tuck adjustment Prasarita Padottanasana (Feet Spread Wide Pose) Upper Back Stretch Reclined Row with blocks Ankle to knee stretch Matsyasana (Fish Pose) simple variation with legs straight Both legs hamstring stretch with belt Setu Bandha (Bridge Pose) with feet on blocks Chest stretch with elbows on blocks Sukhasana Cycle: Seated Chest Stretch 1. Parshva Sukhasana (Side Seated Shrugs with hands on blocks Comfortable Pose) Vashisthasana (Side Plank Pose) with hands on 2. Parivrtta Sukhasana (Revolved blocks Comfortable Pose) Bear Pose to Plank Pose to Adho Mukha 3. Adho Mukha Sukhasana (Downward Shvanasana (Downward Facing Dog Pose) and back Facing Comfortable Pose) 4. Parshva Adho Mukha Sukhasana Child's Pose (Side Downward Facing Comfortable Adho Mukha Vajrasana (Downward Facing Pose) Thunderbolt Pose) Uttanasana (Intense Stretch Pose) Upavishta Konasana (Seated Angle Pose) seated with twist Malasana (Garland Pose) seated on blocks Janu Shirshasana (Head of the Knee Pose) from Coracle Pose Upavishta Konasana (Seated Angle Pose) Ardha Navasana (Half Boat Pose) with back on Pashchimottanasana (Intense Back Body Stretch floor Pose) Bharadwajasana 2 (Bharadwaja's Pose) Utthita Trikonasana (Extended Triangle Pose) Supta Sukhasana (Reclined Comfortable Pose) Parshvottanasana (Intense Side Stretch Pose) Shavasana (Corpse Pose) Parighasana (Gate Pose) © 2021 Witold Fitz-Simon . -
An Illustrated Guide to Iyengar Yoga Poses
An Illustrated Guide to Iyengar Yoga Poses STANDING POSES 18.Prasarita Padottanasana - legs wide pose 1.Tadasana - mountain pose 19.Uttanasana - intense forward bend pose 2.Gomukhasana - cow face pose 20.Adho Mukha Svanasana - downward facing dog 3.Utkatasana - chair/jagged angle pose SEATED POSES 21.Dandasana - staff pose 4.Vrksasana - tree pose 22.Virasana - hero pose 5. Garudasana – eagle pose 23. Adho Mukha Virasana - downward facing hero pose 6. Utthita Hasta Padangusthasana 1 - extended hand to foot pose 24. Baddha Konasana - bound angle pose 7. Utthita Trikonasana - extended triangle pose 25. Upavistha Konasana - wide angle pose 8. Parivrtta Trikonasana - revolved triangle pose 26. Janu Sirsasana - head to knee pose 9.Virabhadrasana 2 - warrior 2 pose 27.Trianga Mukhaikapada Paschimottanasana - three-limbed back stretch 10.Utthita Parsvakonasana - extended side angle pose 28. Paschimottanasana - stretch of the west pose 11. Parivrtta Parsvakonasana - revolved side angle pose 29.Marichyasana 1 - the sage Marichi’s pose 12.Virabhadrasana 1 - warrior 1 pose 30. Marichyasana 3 - revolved Marichi’s pose 13. Virabhadrasana 3 - warrior 3 pose 31.Malasana – garland pose 14. Ardha Chandrasana - half moon pose 32.Bharadvajasana 1 - the sage Bharadvaja’s pose 15. Parivrtta Ardha Chandrasana - revolved half moon pose 33. Bharadvajasana 2 - variation of the pose above 16. Parighasana - gate latch pose 34. Ardha Matsyendrasana - half lord of the fishes pose 17.Parshvottanasana - forward side stretch pose INVERTED POSES 35.Chatushpadasana - four footed pose www.poppypicklesyoga.com 1 An Illustrated Guide to Iyengar Yoga Poses, p2 36.Sarvangasana - shoulderstand 53. Urdhva Dhanurasana - upward facing bow pose 37. Eka Pada Sarvangasana - one foot 54. -
Fernandamazzonidacosta.Pdf
UNIVERSIDADE ESTADUAL DE CAMPINAS FACULDADE DE ENFERMAGEM FERNANDA MAZZONI DA COSTA EFEITOS DE EDUCAÇÃO PARA A SAÚDE E HATHA-YOGA EM PROFISSIONAIS COM SINTOMAS OSTEOMUSCULARES CAMPINAS 2017 FERNANDA MAZZONI DA COSTA EFEITOS DE EDUCAÇÃO PARA A SAÚDE E HATHA-YOGA EM PROFISSIONAIS COM SINTOMAS OSTEOMUSCULARES Tese apresentada à Faculdade de Enfermagem da Universidade Estadual de Campinas como parte dos requisitos exigidos para a obtenção do título de Doutora em Ciências da Saúde, na Área de Concentração: Enfermagem e Trabalho. ORIENTADORA: PROFA. DRA. NEUSA MARIA COSTA ALEXANDRE ESTE EXEMPLAR CORRESPONDE À VERSÃO FINAL DA TESE DEFENDIDA PELA ALUNA FERNANDA MAZZONI DA COSTA, E ORIENTADO PELA PROF(a). DR(a). NEUSA MARIA COSTA ALEXANDRE. CAMPINAS 2017 BANCA EXAMINADORA DA DEFESA DE DOUTORADO FERNANDA MAZZONI DA COSTA Orientadora: NEUSA MARIA COSTA ALEXANDRE MEMBROS: 1. PROFA. DRA. NEUSA MARIA COSTA ALEXANDRE UNICAMP – FENF 2. PROFA. DRA. ROSANGELA MARIA GRECO UFJF – FACENF 3. PROFA. DRA. CRISTINA ARREGUY-SENA UFJF – FACENF 4. PROF. DR. JOSÉ LUIZ TATAGIBA LAMAS UNICAMP – FENF 5. PROF. DR. NELSON FILICI DE BARROS UNICAMP – FCM 5. UN Programa de Pós-Graduação em Enfermagem da Faculdade de Enfermagem da Universidade Estadual de Campinas. A ata de defesa com as respectivas assinaturas dos membros da banca examinadora encontra-se no processo de vida acadêmica do aluno. DATA DA DEFESA: 31/07/2017 DEDICATÓRIA Ao Grande Mistério, que amorosamente me conduziu pelos maravilhosos caminhos que me trouxeram até aqui. AGRADECIMENTOS A esse Grande Mistério, que de tantas formas generosamente se manifesta em minha vida, me recordando sempre do Seu imenso amor. Aos grandes mestres e caminhos espirituais e à sabedoria de todos os seres e experiências que tenho tido o privilégio de encontrar nos caminhos comuns pelas valiosas lições que desvelam o sagrado onde, antes, meu olhar apressado não era capaz de ver. -
Yoga Sanskrit Guide
Yoga Sanskrit Guide Y O G A S A N S K R I T by The Soul Filled Yogi Yoga Sanskrit Guide Y O G A S A N S K R I T GROUNDING POSES: Child's Pose: Balasana Easy Seated Pose: Sukhasana Plank Pose: Kumbhakasana Supine Bound Angle Pose: Supta Baddha Konasana Four-Limbed Staff Pose: Chaturanga Dandasana Standing Forward Bend: Uttanasana BACKBEND POSES: Cobra Pose: Bhujangasana Bridge Pose: Setu Bandha Sarvangasana Bow Pose: Dhanurasana Copyright Soul Filled Yogi 2017 Yoga Sanskrit Guide Y O G A S A N S K R I T BACKBEND POSES: Boat Pose: Paripurna Navasana Camel Pose: Ushtrasana Upward Bow or Wheel Pose: Urdhva Dhanurasana / Chakrasana Upward Facing Dog: Urdhva Mukha Svanasana WARRIOR POSES: Warrior I Pose: Virabhadrasana I Warrior II Pose: Virabhadrasana II Warrior III Pose: Virabhadrasana III Humble Warrior: Baddha Virabhadrasana Peaceful Warrior: Shanti Virabhadrasana Copyright Soul Filled Yogi 2017 Yoga Sanskrit Guide Y O G A S A N S K R I T FOUNDATION POSES: Standing Mountain Pose: Tadasana Downward-Facing Dog: Adho Mukha Svanasana Corpse Pose: Shavasana BALANCING POSES: Fierce Pose (Chair Pose): Utkatasana Eagle Pose: Garudasana Half Moon: Ardha Chandrasana Revolved Half Moon: Parivritta Ardha Chandrasana Tree Pose: Vrikshasana Copyright Soul Filled Yogi 2017 Yoga Sanskrit Guide Y O G A S A N S K R I T BALANCING POSES: Extended Hand-to-Big-Toe Pose: Utthita Hasta Padangustasana Dancer Pose: Natarajasana Standing Split: Urdhva Prasarita Eka Padasana STANDING POSES: Extended Side Angle Pose: Utthita Parshvakonasana Pyramid Pose: Parshvottanasana